Intermediate Hip Flexor and Quad Stretch
The Intermediate Hip Flexor and Quad Stretch targets the Quadriceps and suits intermediate-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Intermediate Hip Flexor and Quad Stretch
- 1
Lie face down on the floor, with a rope, belt, or band looped around one foot.
- 2
Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the Intermediate Hip Flexor and Quad Stretch work?
The Intermediate Hip Flexor and Quad Stretch primarily targets the Quadriceps. It's an effective compound exercise for building quadriceps strength.
Is the Intermediate Hip Flexor and Quad Stretch good for beginners?
The Intermediate Hip Flexor and Quad Stretch is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Intermediate Hip Flexor and Quad Stretch?
You need other to perform the Intermediate Hip Flexor and Quad Stretch. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.